Restless Leg Syndrome, or RLS, is a condition that causes an overwhelming urge to move your legs often when you’re trying to relax or fall asleep. It can feel like tingling, crawling, or even itching deep in your muscles. And for many people, it leads to poor sleep, daily fatigue, and frustration.
In this article, we’ll cover the most common symptoms of RLS, explore what might be causing it, and share effective options for relief, including how physical therapy may help.
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Table of Contents
What Is Restless Leg Syndrome?
Restless Leg Syndrome (RLS) is a neurological condition that causes an irresistible urge to move your legs. This urge is usually triggered by uncomfortable sensations like tingling, crawling, pulling, or a deep ache that tend to show up when you’re resting, especially in the evening or at night.
What makes RLS different from other leg discomfort is that the symptoms improve with movement. Walking around, stretching, or even just shifting positions can bring some temporary relief. But once you settle again, the feelings often come right back.
RLS can range from mild to severe. Some people experience it occasionally, while others deal with it nightly, which can significantly impact sleep and lead to daytime fatigue, mood changes, and even difficulty concentrating.
It’s more common than you might think, affecting up to 10% of adults, and it tends to be more common in women, especially during pregnancy or as they age.
Common Symptoms of Restless Leg Syndrome
If you’re wondering whether what you’re feeling might be Restless Leg Syndrome, here are the most common signs people report:
- An uncontrollable urge to move your legs
This is the most noticeable symptom. The sensation creates such strong discomfort that you feel you have to move to get relief. - Strange sensations in the legs
People describe it as crawling, tingling, itching, pulling, throbbing, or even an “electric” feeling deep inside the legs. It’s not usually painful, but it’s definitely uncomfortable. - Worse at rest
Symptoms tend to show up when you’re sitting or lying down, watching a movie, sitting in a car, or trying to fall asleep. - Better with movement
Walking, stretching, or even just shifting your legs can bring relief, but only temporarily. - Worsens in the evening or at night
RLS symptoms often follow a daily rhythm, flaring up in the late afternoon or evening and becoming more intense as the night goes on. - Trouble sleeping
Because RLS flares up during rest, it can lead to difficulty falling asleep or waking up often throughout the night, resulting in fatigue and brain fog the next day.
It’s worth noting that these symptoms can vary from day to day, and they may get worse over time if left untreated.
What Causes Restless Leg Syndrome?
Restless Leg Syndrome doesn’t always have a clear cause, but researchers have identified several factors that may contribute to it. In many cases, it’s a mix of genetics, lifestyle, and underlying health conditions.
Here are some of the most common causes and risk factors:
1. Iron Deficiency
Low iron levels, even if you’re not anemic, can affect how your brain uses dopamine, a chemical that plays a key role in muscle movement. This is one of the most well-researched links to RLS.
2. Chronic Health Conditions
RLS is more common in people with certain health issues, including:
- Diabetes
- Kidney disease
- Peripheral neuropathy
- Parkinson’s disease
These conditions can interfere with nerve function, which may trigger restless leg symptoms.
3. Pregnancy
Many women experience RLS during pregnancy, particularly in the third trimester. It’s likely linked to changes in iron levels, circulation, and hormones. It usually goes away after delivery.
4. Hormonal Changes
Menopause, shifts in estrogen, and other hormonal transitions can play a role in triggering or worsening symptoms.
5. Certain Medications
Some medications, like antihistamines, antidepressants, and certain anti-nausea drugs, can aggravate or mimic RLS symptoms.
6. Lifestyle Factors
- Lack of physical activity
- Sitting for long periods (e.g., desk jobs, travel)
- Excessive caffeine or alcohol
- Poor sleep habits
These don’t cause RLS on their own, but they can definitely make symptoms worse.
7. Genetics
If a close family member has RLS, you may be more likely to develop it, especially if symptoms started before age 40.
Relief Options for Restless Leg Syndrome
The good news is, there are ways to get relief from restless leg syndrome – many of them natural and drug-free. The key is understanding what your body needs and making a few changes to reduce symptoms and improve sleep.
Here are some of the most effective strategies, including how physical therapy can play a role in long-term relief:
1. Try Physical Therapy
If tight muscles, poor circulation, or nerve irritation are contributing to your restless legs, physical therapy can make a real difference. Here’s how:
- Stretching & Mobility Work
Gentle stretching of the calves, hamstrings, and hip flexors can relieve tension and calm overactive nerves. A PT can show you how to stretch safely and consistently. - Circulation-Boosting Exercises
A regular movement routine helps improve blood flow and reduces the sluggishness that can trigger RLS symptoms. We tailor exercises to your ability and comfort level. - Nerve Gliding Techniques
If nerves in your lower back or legs are irritated, specific movements can help “mobilize” them, reducing the twitchy or electric sensations you may feel at night. - Posture and Ergonomics
Sitting or standing in one position too long can worsen symptoms. A physical therapist can help you adjust your posture and daily habits to reduce strain and support better circulation.
2. Improve Your Sleep Routine
Because RLS tends to flare up at night, focusing on good sleep hygiene can really help. Try:
- Going to bed and waking up at the same time each day
- Creating a calming bedtime routine (no screens, warm bath, gentle stretching)
- Sleeping in a cool, quiet, dark room
3. Adjust Your Diet and Lifestyle
- Cut back on caffeine, especially in the afternoon and evening
- Limit alcohol, which can interfere with deep sleep
- Drink plenty of water
- Get daily movement – even a short walk helps
If you suspect you may be low in iron, magnesium, or folate, talk to your doctor before starting any supplements.
4. Know When to Seek Help
If your symptoms are starting to affect your sleep, mood, or daily life, don’t wait. Restless Leg Syndrome is treatable, and the earlier you get support, the better your results.
At our clinic, we’ve helped many patients manage RLS through customized physical therapy programs designed to relieve tension, improve circulation, and help the body settle into rest more easily.
Let’s Help You Get Back to Restful Nights with Physical Therapy
Living with Restless Leg Syndrome can be frustrating, but you don’t have to just “deal with it” or lose sleep night after night.
If you’re ready to move better, sleep deeper, and feel more in control of your body, we’re here to help. At Intecore Physical Therapy we can create a personalized plan to address the root causes of your symptoms and return you to life!
Click here to schedule a free consultation or give us a call to learn more! Call at: 949-570-9549
FAQs
How do I get my RLS to stop?
Relief from Restless Leg Syndrome often starts with identifying your personal triggers. Regular movement, daily stretching, and improving sleep habits can make a big difference. Physical therapy is another effective option, it can address underlying issues like tight muscles, poor circulation, or irritated nerves. In some cases, addressing nutrient deficiencies (like low iron or magnesium) may also help.
Will my RLS ever go away?
It depends on the cause. If your RLS is related to a temporary condition, like pregnancy, certain medications, or low iron, it may go away once the underlying issue is resolved. However, for people with chronic or idiopathic RLS, symptoms may come and go over time but typically require long-term management. That said, many people find lasting relief with the right mix of physical therapy, lifestyle changes, and medical support.
What causes RLS to flare up?
Flare-ups often happen when you’ve been inactive for long stretches like during long car rides, workdays at a desk, or when you’re winding down at night. Other common triggers include stress, poor sleep, caffeine, alcohol, and some medications. Hormonal changes and low iron levels can also contribute. If you’re noticing patterns, tracking your daily routine and symptoms can help uncover what’s setting your RLS off.
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